Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Feb 26, 2012:

	activity	#	time	miles		km		+m				load
	Running	5	3:16:52	24.59	(8:00)	39.57	(4:59)	222				71.1
	Orienteering	1	1:12:16	6.4	(11:17)	10.3	(7:01)	375	17 /	19c	89%	29.2
	Stretching	6	51:00
	Strength	1	28:23									3.3
	Total	6	5:48:31	30.99		49.87		597	17 /	19c	89%	103.6
	[1-5]	6	4:57:31
averages - sleep:6.1

1:17

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Sunday Feb 26, 2012 #

Event: QOC Pohick Bay

11 AM

Orienteering race 1:12:16 *** 10.3 km (7:01 / km) +375m 5:56 / km
ahr:160 max:170 spiked:17/19c slept:6.5 shoes: Inov-8 oroc 280

tired. I didn't feel that worn out after yesterday, but I felt it right away on today's uphills, of which there were plenty. lots of trees on the ground to trip over, so I did that a bunch too. enjoy the mapvideo, or skip to the best parts. that is what happens when you are tired of picking your feet up.

C • best parts 4

Stretching 5:00 [0]

Blue - Splits

Saturday Feb 25, 2012 #

Event: QOC Patuxent River 10K

9 AM

Running 21:13 2.15 mi (9:52 / mi)
ahr:156 max:176 slept:6.5 shoes: Inov-8 oroc 280

Running race (trail) 40:11 * 6.04 mi (6:39 / mi) +103m 6:19 / mi
ahr:169 max:175 shoes: Inov-8 oroc 280

QOC's trail 10k, fun. wasn't really sure how to pace this, I wanted to be ahead of the crowd for the first narrow bits, but I also didn't want to go out fast and suffer the rest of the time. I went out at a pretty relaxed pace, but nobody else was going much faster, so I was leading by the time we were out of the start field. made the quick right onto the small trail, but it was a little slippery there, and I think a bunch of people weren't expecting the turn...I heard some wipeouts behind me. the rest of the course I tried to just keep up a medium-hard effort without worrying much about the pace. I had a gap pretty quickly and the zig-zag around 4k was the last time I saw anybody behind. felt good all the way through, probably because I wasn't battling it out with anybody. in the end I had about a minute over the next guy (who it turns out I was right next to and chatting with briefly at the start), could definitely have gone under 40, maybe next time.

I ran with the map, which I would have been fine without, but it was nice to follow along, and at times it gave me much more confidence that I was still going the right way.

results. should be some race photos coming out eventually too.

C • Congratulations on the win! 5

Running 6:34 0.61 mi (10:42 / mi)
ahr:134 max:139 shoes: Inov-8 oroc 280

Stretching 10:00 [0]

Friday Feb 24, 2012 #

1 PM

Running 16:11 1.94 mi (8:21 / mi) +28m 8:00 / mi
slept:4.0 shoes: Nimbus 12 green

Stretching 10:00 [0]

Thursday Feb 23, 2012 #

Note
slept:6.0

First day off in a while, but wanted to be cautious about my foot (which really only hurt yesterday morning), and with lack of sleep this week it seemed good to have a rest day before the 10k. Also was busy getting new car.

Wednesday Feb 22, 2012 #

12 PM

Running intervals (treadmill) 46:39 5.74 mi (8:08 / mi)
ahr:154 max:178 slept:8.0 shoes: Nimbus 12 green

4x .75, 1% inc. speed 10.7, 10.7, 10.8, 10.8. First three were good, had to sort of hang on for the last one. Ball of my left foot was hurting a little this morning, but was ok for this. I think I was tight from a few days of not-enough-stretching.

Stretching 11:00 [0]

Tuesday Feb 21, 2012 #

1 PM

Strength 28:23
slept:4.5

awake early this morning with samantha and her scary dreams. not much energy for the workout.

C • but 1

Running 34:03 [2] 4.24 mi (8:02 / mi) +42m 7:47 / mi
shoes: Nimbus 12 green

Stretching 10:00 [0]

Monday Feb 20, 2012 #

1 PM

Running 32:01 [2] 3.86 mi (8:17 / mi) +49m 7:58 / mi
ahr:154 slept:7.5 shoes: Nimbus 12 green

with eliza in the stroller

Stretching 5:00 [0]

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